Broccoli vs. Submarine sandwich — In-Depth Nutrition Comparison
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The main differences between broccoli and submarine sandwich
- Broccoli has more vitamin C and vitamin K; however, submarine sandwich has more selenium, vitamin B3, vitamin B1, iron, calcium, and vitamin B2.
- Daily need coverage for vitamin C for broccoli is 91% higher.
- Submarine sandwich has 23 times less vitamin K than broccoli. Broccoli has 101.6µg of vitamin K, while submarine sandwich has 4.5µg.
- Broccoli is lower in sodium.
Food types used in this article are Broccoli, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +12.1% |
| Contains less SodiumSodium | -94.3% |
| Contains more CalciumCalcium | +263.8% |
| Contains more IronIron | +147.9% |
| Contains more CopperCopper | +71.4% |
| Contains more ZincZinc | +156.1% |
| Contains more PhosphorusPhosphorus | +69.7% |
| Contains more ManganeseManganese | +68.6% |
| Contains more SeleniumSelenium | +696% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +1089.3% |
| Contains more Vitamin AVitamin A | +40.9% |
| Contains more Vitamin EVitamin E | +90.2% |
| Contains more Vitamin KVitamin K | +2157.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +383.1% |
| Contains more Vitamin B2Vitamin B2 | +128.2% |
| Contains more Vitamin B3Vitamin B3 | +576.5% |
| Contains more Vitamin B6Vitamin B6 | +16% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +55.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +58% |
| Contains more ProteinProtein | +273% |
| Contains more FatsFats | +2613.5% |
| Contains more CarbsCarbs | +207.7% |
| Contains more OtherOther | +187.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +33681.8% |
| Contains more Poly. FatPolyunsaturated fat | +4971.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.49 g
Fructose:
0.68 g
Lactose:
0.21 g
Maltose:
0.21 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +162.5% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +151% |
| Contains more FructoseFructose | +105.9% |
| Contains more MaltoseMaltose | +123.8% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 89.2mg | 7.5mg | 91% |
| Vitamin K | 101.6µg | 4.5µg | 81% |
| Selenium | 2.5µg | 19.9µg | 32% |
| Sodium | 33mg | 575mg | 24% |
| Vitamin B3 | 0.639mg | 4.323mg | 23% |
| Vitamin B1 | 0.071mg | 0.343mg | 23% |
| Saturated fat | 0.039g | 3.554g | 16% |
| Fats | 0.37g | 10.04g | 15% |
| Protein | 2.82g | 10.52g | 15% |
| Iron | 0.73mg | 1.81mg | 14% |
| Polyunsaturated fat | 0.038g | 1.927g | 13% |
| Calcium | 47mg | 171mg | 12% |
| Vitamin B2 | 0.117mg | 0.267mg | 12% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calories | 34kcal | 213kcal | 9% |
| Monounsaturated fat | 0.011g | 3.716g | 9% |
| Phosphorus | 66mg | 112mg | 7% |
| Starch | 0g | 15.67g | 6% |
| Fiber | 2.6g | 1.2g | 6% |
| Manganese | 0.21mg | 0.354mg | 6% |
| Zinc | 0.41mg | 1.05mg | 6% |
| Carbs | 6.64g | 20.43g | 5% |
| Copper | 0.049mg | 0.084mg | 4% |
| Choline | 18.7mg | 29.1mg | 2% |
| Vitamin B6 | 0.175mg | 0.203mg | 2% |
| Vitamin E | 0.78mg | 0.41mg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Fructose | 0.68g | 1.4g | 1% |
| Vitamin A | 31µg | 22µg | 1% |
| Folate | 63µg | 66µg | 1% |
| Potassium | 316mg | 282mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 4.04g | 19.23g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 1.7g | 3.18g | N/A |
| Vitamin B5 | 0.573mg | 0.555mg | 0% |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.033mg | 0.1mg | 0% |
| Threonine | 0.088mg | 0.331mg | 0% |
| Isoleucine | 0.079mg | 0.431mg | 0% |
| Leucine | 0.129mg | 0.752mg | 0% |
| Lysine | 0.135mg | 0.491mg | 0% |
| Methionine | 0.038mg | 0.21mg | 0% |
| Phenylalanine | 0.117mg | 0.431mg | 0% |
| Valine | 0.125mg | 0.501mg | 0% |
| Histidine | 0.059mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
35%
Minerals Daily Need Coverage Score
19%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 542mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 3.515g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.